1.104 Top Speed Athletics

15
Aug

1.104 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

10min Kipping Pull up Practice

Metcon (No Measure)

10min kipping pull up practice

– 2min hang with chest movement

– 5min Bar taps

– 3min Bar tap to pull complex

Weightlifting

Back Squat (Build to 90% then drop down 20lbs for max reps)

Jerk Complex (4×1 @ 70% of 1RM rack Jerk)

Dip, 3s Pause, Drive up

Dip, 3s pause, Jerk”

Metcon

Metcon (Time)

15 Pull ups

30 Deads, 65/45

30 Push ups

30 Box jumps, 20

30 Floor Wipers

30 KB Clean and Press

15 Pull ups